MONDAY - 6/4/18
The next few weeks will focus on 3 different strength components you will be building throughout the program. We will be testing a pull, push and squat.
Warm-up:
1.“CVG 30 Seconds Warm-up”
2 Rounds Not For Time:
:30 secs Jumping Jacks
:30 secs Wall Sit
:30 secs Lunges
:30 secs Burpees
Skill Work: Hang Power Cleans
1. Burgener Warm-up using PVC pipe or empty barbell. 5 reps at each movement.
2. Every 2:00 for 10:00 perform 3 HPC. (5 Sets)
Weight Suggestions: Beginner: 15#, Intermediate: 35#, Advanced: 65#+
*Plan to increase weight over the 5 sets.
Strength: Deadlift Test Day
*We will be testing a 3 Rep Max deadlift at the beginning and end of this cycle*
15:00 to build to a heavy 3RM Deadlift.
This is a heavy deadlift for the day while maintaining good form. If at any point you lose tension in your core or begin rounding your back, you are done.
Metcon: “Two Point Oh”
3 Rounds for Time:
200 Meter Run
50 Double Unders (or 75 singles)
20 Jumping Lunges
Cool Down:
Static stretching
Drink a lot of water. This is part of your recovery!!
TUESDAY - 6/5/18
Warm-up:
1. Dynamic Stretches
2. “CVG Kettlebell Warm-up”
2 Rounds Not For Time
10 KB Deadlifts
10 KB Swings
10 Goblet Squats
10 Hollow Rocks
Weight suggestions: Beginner: 15# KB, Intermediate: 26# KB, Advanced 35# KB
3. Shoulder mobility stretches
Strength: Front Squat Test
1. Take 15:00 to build to a 3 rep max Front Squat
2. Strict Pull-ups 3x5
Beginner: Seated pull-ups, Intermediate: Negatives, Advanced: Strict
*These do not need to be unbroken.
Metcon: “Salt -N- Pepper”
5 Rounds for time:
25 Air Squats
10 Handstand Push-ups
Handstand Push-up Modifications:
Beginner: 10 Seated DB Overhead Press (15# Dumbbells)
Intermediate: 10 Hand Release Push-ups
Cool Down:
1. Run 400 meters
2. Static Stretching
WEDNESDAY - 6/6/18
Warmup
1. Row/Run 500 meters (warm up pace)
2. Dynamic Stretches
3. Burgener warm up (pvc pipe/empty barbell)
Strength:
1. Dumbbell Bent Over Rows 5x10 (each side)
Weight suggestions: Beginner: 35-45#, Intermediate: 55-65#, Advanced: 95#+
2. Dumbbell Weighted Step-ups 5x5 (each side)
Weight suggestions: Beginner: 10-20#, Intermediate: 20-30#, Advanced: 35#+
Metcon: “The Engine That Could”
20 minute AMRAP:
500m row or 400m run
10 Deadlifts
8 Hang Power Cleans
6 Shoulder To Overhead
4 Burpees Over The Bar
*Same weight used for all movements
Weight suggestions: Beginner: 25#, Intermediate: 45#, Advanced: 65#
Cool Down:
1. 100 Single Unders
2. Static stretching
THURSDAY - 6/7/18
1. Active Recovery - (examples: Walk, bike, jog, hike, MOVE, stretch)
2. Meal Prep - Prepare to give your body the fuel it needs to properly recover
FRIDAY - 6/8/18
Warm-up
1. Not For Time:
50 Mountain climbers (25/leg)
40 Air Squats
30 Sit-ups
20 Shoulder taps
10 Burpees
Strength
A. Back Squats 4x10
Weight Suggestions: Beginner: 45#, Intermediate: 85#, Advanced: 125#+
B. YTW 4x6 (YTW= 1 rep)
Weight Suggestions: Beginner: no weight, Intermediate: 2.5# (in each hand), Advanced: 5# (in each hand)
Metcon: “Beat the Clock”
3 Rounds for Time:
10 Pull-ups
10 Dips
10 Burpees
** You MUST perform 10 Hollow Rocks at the top of every minute, beginning at 0:00**
Cool Down:
1. Run 400 meters
2. Foam roll
SATURDAY - 6/9/18
Warm-up
1. 2 mins of Single Unders
2. “Bring Sally up” with Air Squats
3. Dynamic Stretches
Strength - Push Press Test
1. 15:00 to establish 3 Rep Max Push Press
Weight Suggestions: Beginner : 15#, Intermediate: 45#, Advanced: 65#+
2. Lateral Side Raises 3x8
Metcon: “The Twelve Cartel”
12 Min AMRAP:
12 Box Jumps (20 inches)
12 Ground to overhead (with a plate)
Weight suggestions: Beginner: 10#, Intermediate: 15#, Advanced: 25#
Cool Down:
10 mins Yoga
SUNDAY - 6/10/18
Rest Day